How do you do the Preacher Curl (Dumbbell)?

Sit at a preacher bench with the pad just under your armpits and the backs of your upper arms resting on it. Hold a dumbbell in each hand, palms up. Curl the dumbbells toward your chin and shoulders. Lower them under control as far as is comfortable.

What muscles does the Preacher Curl (Dumbbell) work?

Mainly the biceps, with help from the forearms.

What are common Preacher Curl (Dumbbell) mistakes?

Lifting your elbows off the pad. Leaning back or rocking your torso. Forcing the bottom position when full extension is uncomfortable.

Preacher Curl (Dumbbell): how to do it, form cues and muscles worked

How to do it

Sit at a preacher bench with the pad just under your armpits and the backs of your upper arms resting on it.
Hold a dumbbell in each hand, palms up.
Curl the dumbbells toward your chin and shoulders.
Lower them under control as far as is comfortable.

Key cues

Armpits near the top of the pad
Upper arms stay on the pad
Palms up
Lower as far as is comfortable

Common mistakes

Lifting your elbows off the pad
Leaning back or rocking your torso
Forcing the bottom position when full extension is uncomfortable

Muscles worked

Primary: Biceps
Secondary: Forearms

Equipment

Dumbbells and preacher bench.

Variations

Preacher Curl (Barbell)
Barbell · Biceps · Isolation

References

StrengthLog: Dumbbell Preacher Curl
WorkoutLabs: One-Arm Dumbbell Preacher Curl
BarBend: Preacher Curl